CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 6 Lunge + Lunge + Squat 8 Groiners with a Twist 10 DB Strict Press 8 Strict Up-Downs 6 Bird Dog Strength Front Squat (1×3) “NCX BASELINE II” I. ON A 12:00 RUNNING CLOCK… Build to a Heavy 3-Rep Front Squat...Read More
CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS 10 DB Deadlift 8 Step Ups 20 Shoulder Taps Into… 1 ROUND 8 DB Russian KBS 6 Box Jumps 6 Up-Downs Into… 1 ROUND :20 Active Hang :20 Hollow Hold 4 Burpees Extended Warm-up Metcon (No Measure) ON A 12:00 RUNNING CLOCK…...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 10 Reverse Lunges 5 Up-Downs Broad Jumps 10 DB Strict Press 5 Glute Bridge-Ups Strength Metcon (AMRAP – Reps) EMOM x 10 MINUTES MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L) MIN 2...Read More
CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) :30 Superman Hold :30 Hollow Body Hold 5/5 Tempo SA Ring Rows (2111) 7/7 Single Leg KB RDL 9 KB Sumo Deadlifts Workout Metcon (Time) WORKOUT FOR TIME 25-20-15-10-5 Deadlifts (225/155)|(155/105) 2-4-6-8-10 Ring Muscle Ups (Score is Time) KG BB:...Read More
